Max Effort Upper
Mobility: 5min
Coaches choice for upper pulling and hip ext.
Dynamic Warm Up: 5min
Strength: 10min
30 Bar Muscle Ups – For Time
**Scale to 60 banded C2B or PU
**EC: + vest
**10min time cap
**EC: + vest
**10min time cap
NOTES:
As an extended warm up have all Athletes on rig breaking down kipping mechanics.
Make sure to coach Athlete that are scaling that this should no be easy. Athletes need to pick a challenging band to assist them. Athletes should not be able to complete 60 pull ups or C2B unbroken. Especially if they are using a band.
If Athletes easily have banded pull ups or Rx pull ups move them to C2B.
Extra Credit = wear a weight vest for the bar MUs.
Note EC or modifications in comments
WOD
“Bombshell”
In 18min
5 Rounds
400/300m Row
Max Ubroken STOH (95,65,75,55)
**Score total STOH, no resting on shoulders or overhead. Must be continuous movement.
5 Rounds
400/300m Row
Max Ubroken STOH (95,65,75,55)
**Score total STOH, no resting on shoulders or overhead. Must be continuous movement.
NOTES:
Athletes should achieve 10+ reps each round. If they are not move them to a jerk variation or lower weight. If 10+ reps are completed per round Athletes will take 15+min to complete. They will have to move fast!
Cool Down Stretch: NONE
NOTES:
None, Coach $ Out b/c ABril starts today!
$ Out
4×12 AB Ring Fallouts